1. Fried, well…anything: Fried Coke is a real thing. So is fried Twinkies, butter, and macaroni and cheese. But even healthy foods like carrots, broccoli and the like become unhealthy when fried. Once they’re dipped in trans fat-laden hydrogenated vegetable oils, healthy foods transform into unhealthy gut bombs.

While many fast food restaurants have reduced their trans fats—including McDonald’s, Jack in the Box, Wendy’s and Burger King—others like Church’s and Popeye’s chicken still use them to fry food. You can ask which oil a restaurant fries in, but some fast food companies (like McDonald’s) forbid their employees from revealing whether trans fats are used. And, the answer “vegetable oil” can be vague since it could be hydrogenated or not. So, if you’re not sure, skip the battered and fried foods altogether. Yes, even french fries.

2. Pie: One of the great injustices of life is that pie, even in moderation, is sometimes really unhealthy. If you partake of a slice made outside your home, be wary of trans fats. Fast food restaurants McDonald’s and Burger King did recently remove trans fats from their “apple pie” recipes. Note: That’s not to say these “pies” are suddenly healthy. McDonald’s apple “pie” has 13 grams of fat (7 grams saturated) and 13 grams of sugar.

Store-bought bakery and frozen section pies are also chock full of trans fats. Marie Callender’s pies have 2-4.5 grams of trans fats per serving. The same goes for store-bought pie crust. Sure, it’s easier than homemade, but homemade doesn’t have 1.5 grams of trans fat per serving.

If you must use store-bought (after all, some of us are challenged when it comes to making homemade pie crust), look for a variety without hydrogenated oils. I either opt for crustless fruit crisps or use Trader Joe’s pie crusts when I’m desperate for a delicious pie. Be wary though, even Trader Joe’s Gourmet Pie Crusts have 7 grams of saturated fat per serving, so use sparingly!

3. Butter substitutes: Margarine and other faux butters are high in trans fat and saturated fat. The hydrogenation of the vegetable oil is what allows margarine to maintain it’s solid stick shape rather than being an oily puddle. The tub variety of margarine isn’t any better. Stick to real butter or, if you’re vegan or have cholesterol issues, go with coconut oil or coconut butter instead of margarine.

And then there’s shortening. Some brands of shortening are ridiculously high in trans fat. Crisco is getting better; it now has less than 1 gram of trans fat per serving. In fact, due to labeling regulations that allow companies to round down, the label says 0 grams even though hydrogenated oils are still present. Whenever possible, avoid shortening and use coconut oil or real butter instead.

4. Baking mixes: You probably know better than to buy prepackaged mixes, but in case you have a moment of weakness, remember this: regular Bisquick has 1.5 grams of trans fat per serving. Try our DIY baking mixes instead!

5. Creamer substitutes: Non-dairy creamers are everywhere, from fast food restaurants to the office refrigerator. Sure, they’re dairy-free, but they’re trans fat-full. Again, these labels get by with a 0 trans fat label by rounding down. Hydrogenated oils are usually second or third on the list of ingredients. If you drink just a few cups of coffee with these creamers each day, the amount of trans fat can really add up. Opt for real dairy half-and-half or cream (without additives) or coconut cream instead.

6. Beef: Beef contains naturally-occurring trans fat. It’s not yet clear whether the naturally-occurring varieties affect our bodies in the same way as manufactured trans fat. However, since there are other reasons to reduce meat intake, it may be wise to reduce your beef consumption until more is known about naturally-occurring trans fat.

7. Frozen drinks: I think we’re all guilty of slurping the occasional fast food beverage. And I’d say most of us know they’re not the healthiest choice. But, in addition to the empty calories and refined sugars, be wary of trans fat, especially in the creamy varieties. Krispy Kreme’s 20-ounce Chocolate Chip Cookie Dough Arctic Avalanche, for instance, holds an astounding 9 grams of trans fat. That’s as much trans fat as 18 Krispy Kreme’s doughnuts!

9. Chow mein or crunchy rice noodles: This is a heartbreaker, though I suppose I should’ve known better since it’s processed. Luckily, I only have them when I order those Asian-style salads out at restaurants and not at home. But those crispy Asian noodles that you can add for some extra crunchiness to salads and stir fries have (gasp) 1.5 grams of fat in each 1/2 cup serving. Try walnuts or slivered almonds instead.

10. Quick breakfast foods: American breakfast tables, whether home or at a fast food restaurant, are often topped with quick cereals and breakfast bars. Here are a few surprisingly not-so-healthy trans fatty breakfast options:

Several new studies out just recently extol the many benefits of the Mediterranean Diet--a diet rich in fish, grains, nuts, fruits, vegetables, and healthy fats from sources like olive oil and nuts, but low in dairy products, red meat, and processed foods. One study found that this diet significantly lowered people's risk of heart attack and stroke (as compared to a low fat diet). Another study showed that people on a Mediterranean Diet actually saved money and spent less on food overall.

Get healthy and spend less money? Sounds like a miracle to me! But is it really all it's cracked up to be?

Several new studies out just recently extol the many benefits of the Mediterranean Diet–a diet rich in fish, grains, nuts, fruits, vegetables, and healthy fats from sources like olive oil and nuts, but low in dairy products, red meat, and processed foods. One study found that this diet significantly lowered people’s risk of heart attack and stroke (as compared to a low fat diet). Another study showed that people on a Mediterranean Diet actually saved money and spent less on food overall.

Get healthy and spend less money? Sounds like a miracle to me! But is it really all it’s cracked up to be?

The study in the New England Journal of Medicinefound a 30 percent decrease in the risk of stroke or heart attack among participants who were put on a Mediterranean Diet with either extra portions of olive oil or nuts. The participants were identified as being at high risk for cardiovascular disease, and the control group was put on a standard low fat diet.

In a separate study published in the Journal of Hunger and Environmental Nutrition, researchers taught families using food banks to cook quick and easy plant-based recipes (based on the Mediterranean Diet) in six weeks of cooking classes, and then their grocery receipts were analyzed. Researchers found that grocery spending went down considerably as participants started cooking more plant-based meals, and that participants began eating more varieties of fruits and vegetables.

These seem like slam dunks for the diet, but some researchers are concerned that it may not be that simple.

Dr. Jim Barnard PhD, Professor Emeritus UCLA, is concerned that the takeaways from the Mediterranean Diet are simply to eat more olive oil and fish for weight loss, which is not the case. Therefore, he created four tips outlining what you really need to know about the Mediterranean Diet and provided healthier ways to achieve the weight and health reductions the Mediterranean Diet headlines promised:

4 Things to know about the Mediterranean Diet:

1. Focus on whole, unprocessed foods to lose weight

One benefit the Mediterranean Diet does demonstrate is its focus on whole, unprocessed foods such as fruits, vegetables and fish – however, these foods combined with high levels of wine, oil and red meat will outweigh the healthy foods incorporated in the diet. Focus on the whole, unprocessed foods to keep your daily fat intake low and keep heart and cardiovascular issues down. Excluding calorie-dense foods like oils and nuts will also lead to a decrease of weight, which was not the case in the Mediterranean Diet study—participants noticed that no weight was lost over a 5-year period on the diet.

2.Keep sodium levels to 1,500mg per day with little or no added sugars and saturated fats for positive health effects

Americans currently take in about 3,500mg of sodium per day, according to the Centers for Disease Control and Prevention and following the Mediterranean Diet will not decrease sodium intake or provide any positive health effects. Instead, follow other diet plans like the Pritikin Program that suggest lowering sodium levels to 1,500mg per day—his change will have long-term health effects on the body.

3.Stick to a True Diet that’s Low in Fat

Although the Mediterranean Diet Study was paired against participants on a “low fat diet,” the fat intake on their supposed low-fat diet was only decreased from 39 percent to 37 percent—in which participants reported no noticeable weight loss. To achieve successful weight loss, limit your daily fat intake to 10–15 percent. Pritikin scientific studies demonstrate that this decrease will dramatically reduce virtually every modifiable risk factor for cardiovascular disease and excessive weight or obesity.

4.Understand portions Before Undergoing Diets

Understanding the portion sizes each diet requires is essential before committing to a specific diet plan. The Mediterranean Diet incorporates high levels of calorie-dense foods such as oils and nuts; however, these foods will not provide any noticeable weight loss unless high intensity activity is also incorporated into the diet and even then, will only positively affect people that are active and close to their ideal weight. For those looking to lose weight, too much oil and other refined fats will likely add, not subtract, to our already plump waistlines, heightening the risk of all sorts of devastating diseases, including this country’s No. 1 killer: heart disease.

Hipsters love bacon. OK, pretty much everyone loves bacon (even some vegetarians!). Are they on to something? One doctor says it actually fits into the category of healthy foods.

“Many think of bacon as one of the guiltiest pleasures possible, but it has also been shown to alleviate the effects of diabetes, heart disease and strokes,” says Dr. Salerno, author of The Silver Cloud Diet—and a protege of “Atkins Diet” creator Dr. Robert Atkins.

“Nitrate-free bacon is an excellent source of high protein, low-carbohydrate energy that helps to reset the metabolism, and it’s filled with amino acids delivered without the risk of dangerous levels of mercury, which can be found in many fish.”

Dr. Salerno says there are other healthy foods out there masquerading as indulgences. Here’s his list (vegans may want to hide their eyes):

• Butter: “Butter contains the highest amount of butyric acid found in a natural food source. Butyric acid is recognized for its roles in cellular health, antioxidant protection and metabolic properties; it also increases energy and may prevent cancer. Butter derived from natural, grass-fed animals is recommended.”

• Barbecue: “Add sauces and condiments and this American favorite will have more starch and sugar than recommended,” Salerno says. “But the main ingredient—meat—speaks to the heart of a low-carb, high-protein diet. Grass-fed hamburger meat and organic, hormone-free chicken provides the nutrients your body needs. Stay away from the buns, sugary condiments, sauces and marinades, and you can enjoy a healthy barbecue.”

• Omelets: “Eggs contain lots of cholesterol and saturated fats, which have been demonized throughout the latter half of the 20th century. Fortunately, we know there is such a thing as good cholesterol and fat. Packed with vitamins, minerals and one of the best-absorbed proteins we can feed our body, any negatives associated with eggs are far outweighed by the benefits. Natural, unprocessed cheeses and cream add to the nutritional value of an omelet.”

• Chocolate ice cream: “Ice cream made with organic egg yolks, heavy cream and a small amount of stevia herb for taste, instead of sugar, is actually a healthy dessert. Fats are fine, with the exception of trans fats, so long as dieters control their carbohydrate intake. Humankind did not evolve with the vast amount of foods today that contain complex carbs and hidden sugar. Our bodies are used to high amounts of natural fat and a limited amount of unprocessed carbs.”

]]>http://www.organicauthority.com/health/5-unlikely-healthy-foods-bacon.html/feed/0The Good Fats You Should Be Eatinghttp://www.organicauthority.com/health/the-good-fats-you-should-be-eating.html
http://www.organicauthority.com/health/the-good-fats-you-should-be-eating.html#commentsTue, 18 Dec 2012 16:00:00 +0000http://www.organicauthority.com/s5-health/c8-health/the-good-fats-you-should-be-eating/

Fat is your friend. No, really. It's true that some fats are nasty, cholesterol-raising blobs of evil, but others actually help fight illness—and keep your skin and hair glowing, at that. The key is to choose good fats from healthy, nutrient-rich sources. And I'm here to show you how to do just that.

Fat is your friend. No, really. It’s true that some fats are nasty, cholesterol-raising blobs of evil, but others actually help fight illness—and keep your skin and hair glowing, at that. The key is to choose good fats from healthy, nutrient-rich sources. And I’m here to show you how to do just that.

Let’s get to the basics. Fat is first and foremost an energy source, and a tasty one at that. But your body also uses it for other purposes, like nutrient absorption. Dietary fat helps you process fat-soluble vitamins A, D, E and K, which are important for healthy bones, supple skin, blood clotting and possibly even cancer prevention.

The healthiest fats are monounsaturated and polyunsaturated fats. These reduce artery-clogging LDL cholesterol levels while increasing “good” HDL cholesterol in your blood. They also may have a positive influence on blood sugar levels to help keep Type 2 diabetes at bay, according to the MayoClinic.com.

The most potent sources of monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds and seafood. Pecans, almonds, and cashews are all terrific sources of monounsaturated fat, and also contain vitamin E and potassium. While most fruits and vegetables are very low in fat, olives and avocados both have monunsaturated fats as well. For polyunsaturated fat, turn to tofu and soymilk (just make sure it’s organic), sunflower seeds and fatty fish, all of which also provide protein. Olive, coconut and sunflower oils are rich in monounsaturated fat, while corn, soybean and safflower oils are go-tos for polyunsaturated fat.

But wait; let’s not forget about Omega-3s. A variety of polyunsaturated fat, Omega-3 fatty acids are emerging as heart-healthy superstars that could reduce the risk of coronary artery disease, and may even ease high blood pressure and irregular heartbeats. There is also evidence that Omega-3s could help boost memory, fight depression and ease arthritis. Salmon, anchovies and herring are rich in the stuff, and you can also get it from algae. Walnuts, flax, hemp and chia seeds also have high levels of Omega-3s.

Now that the good news is out, let’s talk about the fats worth avoiding: Saturated fats, found in animal products, have an unsavory reputation for spiking LDL cholesterol levels and contributing to diabetes. Even worse are trans fats, which are found in meats and cheeses but also synthesized into hydrogenated or partially hydrogenated oils. Watch out for these in baked goods and snacks.

Although unsaturated fats are fabulous for your health, they spell trouble for your figure if you overdo them. At nine calories per gram, fat has more than double the energy of protein, and two more calories per gram than alcohol. The U.S. Department of Agriculture recommends getting 20 to 35 percent of your total calories from fat, period. Less than 10 percent of total calories should come from saturated fats, and trans fats should make up no more than a single percent of your calories — none is even better.

Chilly winter evenings are made for staying in and cuddling up for a quiet night – where you may find yourself craving comfort foods: ooey-gooey macaroni and cheese, creamy mashed potatoes and gravy, baked potato stew with extra sour cream, a steaming pile of meat lasagna or a thick slice of chocolate cake. Why do you crave comfort foods, especially in the winter? Read on to discover which reason is propelling your fork to the gravy bowl.

Chilly winter evenings are made for staying in and cuddling up for a quiet night – where you may find yourself craving comfort foods: ooey-gooey macaroni and cheese, creamy mashed potatoes and gravy, baked potato stew with extra sour cream, a steaming pile of meat lasagna or a thick slice of chocolate cake. Why do you crave comfort foods, especially in the winter? Read on to discover which reason is propelling your fork to the gravy bowl.

The problem with comfort foods is that although they give your spirit a dose of TLC, they deliver to your body an overload of fat and often unhealthy ingredients. While no one is proposing that you give up your favorite comfort foods, if you understand why you crave this cuisine then you can learn to recognize the signals in your body and brain that you are about to tie into a giant bowl of chili fries. Then, you can make a rational decision about whether or not to eat what you crave, rather than just giving in to emotional eating.

Warm memories for cold times: For most of us, we already knew what our favorite comfort foods were as a child, and indeed most of the popular comfort foods could be found on the kids menu at a restaurant. Eating these dishes as adults reminds us in a very concrete, tactile way of the happiness and carefree nature of childhood. We often crave comfort foods during stressful times, when we are exhausted or when we are emotionally drained – and these are situations that the holiday season delivers on cue.

If you find yourself reaching for your favorite comfort food at the end of a long and stressful day of holiday shopping, try and substitute food with another happy childhood memory: listen to silly Christmas carols, make a collage of red and green paper or go for a walk to look at twinkling holiday lights. You’ll find that what you were really craving is a bit of childhood happiness and a break from the struggles of adulthood. Eating macaroni and cheese isn’t the only way to recapture the gleeful feelings you had as a child.

Fat feels good. Fats are lipids – slippery, silky molecules that feel fantastic in the mouth. Just as a soft cashmere sweater or silk bathrobe makes you feel better, so too do these satiny fat molecules. Try a piece of non-fat cheese before eating a piece of full-fat cheese, and you will understand the effects of lipids. They give cream its creaminess, cheese its gooeyness and butter its smooth and savory appeal. When you are craving some sensual pleasure this winter, leave your mouth out of it. Instead turn up your thermostat, slip into soft fleece clothing, light some cinnamon candles, and in general try to get your sensory stimulation from something other than food.

It’s dark. During the winter, the number of daylight hours we can enjoy is very limited, particularly in northern latitudes. A lack of sunshine can make you anxious, lethargic and depressed – the perfect storm that creates a craving for comfort foods. If you find yourself wanting unhealthy meal items only at night, consider light therapy, take an extra dose of Vitamin D (consult with your doctor first) or just make an effort to get outside as much as possible during the day.

Remember the wretched fat-free products that were so hot in the mid-90s? Blech! Everyone was so darn busy fat-shaming foods that no one took time to read food labels. Some fats are essential to the human body. And others – well, yeah – they totally deserve to be fat-shamed.

Remember the wretched fat-free products that were so hot in the mid-90s? Blech! Everyone was so darn busy fat shaming foods that no one took time to read food labels. Some fats are essential to the human body. And others – well, yeah – they totally deserve to be fat shamed.

A few things to understand about fats:

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

So, some fats are totally awesome, but other fats? Not so much. Some dietary fat types (saturated and trans fat) can possibly cause cardiovascular disease, stroke, and type 2 diabetes. Yuck, right?

The fats you should embrace (in moderation according to the Mayo Clinic) and incorporate into you diet are monosaturated and polyunsaturated fats:

Monounsaturated fat is “found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.”

Polyunsaturated fat is “found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.”

Here are some tasty examples of foods with healthy fats:

Omega-3 fats: fatty fish, such as salmon and tuna, canola oil, flaxseed, hemp seeds, chia seeds, and walnuts have omega-3. Eat a great source once a day.

Omega-6 fats (we repeat: in moderation): these fats are found in meat, eggs, olive oil, and vegetable oils. If these fats aren’t consumed in moderation they can neutralize the benefits of omega-3s. Quite the balancing act, right?

More evidence shows that excessive sugar consumption leads to health problems as new research published in the Journal of Physiology shows a strong connection between sugar and the brain's ability to learn and remember.

More evidence shows that excessive sugar consumption leads to health problems as new research published in the Journal of Physiology shows a strong connection between sugar and the brain’s ability to learn and remember.

Conducted by the University of California, Los Angeles, the research team found that high-fructose corn syrup—which is six times sweeter than cane sugar—rapidly decreased cognitive function in as few as six weeks, altering the brain’s ability to perform critically in executing memory and basic learning skills.

Americans consume some 40 pounds of high-fructose corn syrup per year on average. It is widely found in fast food, junk food, candy and even baby food. The study also noted that fructose coming from fruit sugars is not a serious concern as fruits provide a number of important healthy nutrients, but too much sugar, as in fruit juice, can also have similar effects.

The researchers also noted that a diet rich in omega-3 fatty acids can actually reverse the damage of excessive sugar consumption. Flaxseed oil and DHA protect the brain and promote chemical connections that enable memory and learning. Omega fatty acids cannot be produced by the body and must come from diet. Americans who typically over-consume HFCS are also more likely to eat a diet heavy in excessive unhealthy omega-6 fatty acids, found in partially hydrogenated vegetable oils and animal products. Omega-6 fatty acids are pro-inflammatory (omega-3’s are anti-inflammatory). Too much omega-6 in one’s diet is connected with increased risk of high cholesterol, hypertension, stroke and heart disease.

Hey, remember the 1980s? MTV was born, girls dressed like Madonna, boys like Michael Jackson and Ronald Reagan got shot. Strange times indeed. The Cola Wars were in full swing (Did you take the Pepsi Challenge?) and another food battle was raging: Butter versus Margarine.

I Can't Believe It's Not Butter hit the shelves in 1986 and quickly cemented itself as the flavorful alternative to saturated-fat-rich butter. Still, the battle of the bulge was not won with margarine, and by the early aughts, health experts debunked the fat myth, and butter was back in fashion. Sort of… Despite the return to butter for many, there are lots of reasons for avoiding it. So the revamped margarine, now "non-dairy spread" market has also boomed with seemingly less heinous versions than IcBinB bearing healthy sounding names (Smart Balance, Earth Balance, Canoleo, Soy Garden Natural Buttery Spread), but are they really good for you?

Hey, remember the 1980s? MTV was born, girls dressed like Madonna, boys like Michael Jackson and Ronald Reagan got shot. Strange times indeed. The Cola Wars were in full swing (Did you take the Pepsi Challenge?) and another food battle was raging: Butter versus Margarine.

I Can’t Believe It’s Not Butter hit the shelves in 1986 and quickly cemented itself as the flavorful alternative to saturated-fat-rich butter. Still, the battle of the bulge was not won with margarine, and by the early aughts, health experts debunked the fat myth, and butter was back in fashion. Sort of… Despite the return to butter for many, there are lots of reasons for avoiding it. So the revamped margarine, now “non-dairy spread” market has also boomed with seemingly less heinous versions than IcBinB bearing healthy sounding names (Smart Balance, Earth Balance, Canoleo, Soy Garden Natural Buttery Spread), but are they really good for you?

Of the most common dairy free spreads, all contain canola oil, and many, soy oil. While some use non-GMO oils, it’s important to note that non-organic canola and soy have a 93 percent chance of being genetically modified. As well, there are a number of studies that indicate neither are ideal oils for human consumption—organic or not. Canola contains fats that experts say should not be exposed to heat, and canola has been shown to deplete vitamin E levels in mammals. The plant itself (rapeseed) is an insect repellent and used in industrial manufacturing. Soy oil has been linked to breast cancer and its high levels of Omega-6s linked to inflammatory diseases.

None of the companies we reached out to returned our inquiries about their natural flavor ingredients, but regardless, you can be sure that they are heavily processed, which expert Carlos Monteiro says is never healthy.

Earth Balance, the dominant organic vegan/non-dairy spread brand, just launched a coconut-based “spread” and is heavily positioning it as more beneficial than straight coconut oil, an audacious claim that is quite simply, impossible. Coconut oil is rich in Omega fatty acids, as well as lauric acid, a rare medium-chain fatty acid that supports healthy metabolism and is being studied for anti-fungal, anti-viral, and anti-bacterial properties. Diluting it with canola oil and processed flavorings cannot possibly be healthier than the pure oil.

Most non-dairy spreads come in plastic tubs. Oil eats plastic, which often contains bisphenol-A and a number of other toxins linked to serious human health risks (besides being a petroleum-based product that is damaging to the environment).

What do olives, avocados, walnuts and fish all have in common? If you guessed that they're all delicious, I'd say you are spot-on. And if you guessed that they're all powerful disease-fighters, then you're even more on the ball. These foods - along with many others - make some of the world's healthiest oils. Oil, healthy, you ask? Yes, it's true. A 120-calorie spoonful of oil, depending on which source you choose, can provide fat and fat alone, or it can provide antioxidants, minerals and vitamins to keep your heart beating strong through the years. Read on to learn about the world's eight healthiest oils.

What do olives, avocados, walnuts and fish all have in common? If you guessed that they’re all delicious, I’d say you are spot-on. And if you guessed that they’re all powerful disease-fighters, then you’re even more on the ball. These foods – along with many others – make some of the world’s healthiest oils. Oil, healthy, you ask? Yes, it’s true. A 120-calorie spoonful of oil, depending on which source you choose, can provide fat and fat alone, or it can provide antioxidants, minerals and vitamins to keep your heart beating strong through the years. Read on to learn about the world’s eight healthiest oils.

The health benefits have been well-documented for years as our understanding of the Mediterranean Diet has grown. In summary, this monounsaturated fat can reduce the risk of developing chronic diseases like heart disease and cancer, while increasing life expectancy and quality of life.

2) Grapeseed oil

A lesser popular oil, grapeseed oil is made from (surprise!) grapes, and it’s thought to have the same powerful disease-fighting properties as wine, also from grapes. Grapeseed oil has been shown to reduce LDL cholesterol and blood pressure, reduce the risks of cancer, improve diabetes and vision problems, and act against the aging process. Take that, free radicals.

3) Avocado oil

Avocado, perhaps the world’s fattiest fruit, is also one of the most healthful. Virgin avocado oil is green and delicious, and it’s extremely high in vitamin E and chlorophyll. As a bonus for every home chef, it also has a much higher smoke point than other vegetable oils (at a whopping 500°F), so you may feel more comfortable using it as a sautéing, frying or grilling oil.

Walnuts, along with many other nuts, have been shown to be very powerful against cardiovascular disease, in large part due to their high concentration of the omega-3 fatty acid alpha-linoleic acid. Walnut oil in particular is rich in antioxidants and contains strong amounts of heart-healthy, disease-fighting fatty acids.

5) Sesame oil

Sesame oil, while strong in flavor and intensity, is also rich in antioxidants, as well as minerals like magnesium, copper, iron and calcium. The darker the oil, the more disease-fighting antioxidants – as well as heart-protecting vitamin E – are present.

6) Flaxseed oil

Commonly used by vegetarians seeking an animal-free way to ingest omega-3 fatty acids, flaxseeds are a rich source of the disease fighting fat. The oil, while not as powerful as the full seeds, has been shown to treat heart disease, lower cholesterol and aid with certain autoimmune disorders.

7) Fish oil

Fish oil, taken for years by grandmothers around the globe, has been used in households to prevent disease. We now know that the high concentration of DHA and EPA, two omega-3 fatty acids, are what’s responsible for making fish oil so powerful in fighting heart disease, strokes, mental decline and other aging disorders.

8) Peanut oil

Peanut oil, while not commonly used in today’s kitchens, may be another healthy oil to consider. It’s a monounsaturated fat that’s been used to lower cholesterol, prevent heart disease and possibly even treat cancer.

A recent study published in the American Journal of Physiology-Heart and Circulatory Physiology, concluded that eliminating or restricting fat could be unhealthy after suffering a heart attack or heart disease.

The researchers from Case Western Reserve University School of Medicine found that a diet high in fats actually improved the overall cardiac mechanical function, which affects its ability to pump blood continually. Fat also demonstrated an ability to boost cardiac insulin resistance.

According to Dr Margaret Chandler, who led the research team, “High fat feeding-induced alterations in gene expression related to energy metabolism and specific signaling pathways revealed promising targets through which high saturated fat potentially mediates cardioprotection.”

Chandler says that the new findings does not mean eating Big Macs after a heart attack is advised—quite the contrary. She says “treatments that act to provide sufficient energy to the heart and allow the heart to utilize or to maintain its normal metabolic profile may actually be advantageous.”

Excess fat in the diet has long been linked to a number of health risks—including heart disease—and led to a rise in a “fat-free” food craze that began several decades ago, which exposed people to a number of artificial food additives and chemicals with their own risks. While saturated and trans fats do pose a number of known health risks, healthy fats such as those found in nuts and seeds like almond, flax and hemp, and in fruits such as avocados and olives, have beneficial and even vital effects on multiple functions in the body.

Remember learning in school that people really once thought the earth was flat? Aw. It's kind of cute how naïve that misconception was. Our perception of food—especially fats—has also been kind of like that. No, the earth is not flat (except for you, Kansas), and no, all fats are not bad for you. In fact, most of them are rather crucial to our health.

Remember learning in school that people really once thought the earth was flat? Aw. It’s kind of cute how naïve that misconception was. Our perception of food—especially fats—has also been kind of like that. No, the earth is not flat (except for you, Kansas), and no, all fats are not bad for you. In fact, most of them are rather crucial to our health.

Essential fatty acids (EFAs) are essential because our bodies cannot make them on their own. We need to get them all—DHA, Omega-3s and Omega-6s—from foods such as avocados, olive and coconut oil, chia, flax and hemp seeds, and walnuts. And although fish do contain EFAs, they can also contain high levels of toxins, so it’s important we eat a well-balanced diet to get EFAs from a number of foods. Here are just a few reasons why:

Brain Health: Our brains are more than two-thirds fat, and brain cell membranes are made of EFAs, which they need to function properly. EFAs are critical for cognitive ability and help crucial brain development in utero.

Immune Response: Diets high in EFAs have shown a connection with a reduced risk for certain types of cancer and increased immune reactivity and response to common colds and flu.

Skinny Belly: Eating Omega-3s at every meal has been linked to a lower percentage of belly fat and an overall healthier body weight. Excess belly fat in particular has been linked to diabetes, among other ailments.

Reduced Inflammation: Analysis of 17 clinical trials looked at the effects of omega-3 fatty acid supplements in people with chronic pain from arthritis, inflammatory bowel disease or painful menstruation. The results suggest that EFAs may help relieve joint pain associated with these conditions.

Boosts Mood: Studies have found that people who took omega-3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who only took antidepressants.

Healthy Hair and Skin: In one study, people with sun sensitivity showed less reaction to UV rays after taking fish oil supplements. Another study showed people with psoriasis who took EFAs with their prescription medications did better than those who did not.

Balanced Cholesterol: Diets rich in healthy EFAs, such as the Mediterranean Diet, are linked to higher levels of HDL (healthy) cholesterol and lower levels of LDL (lousy) cholesterol.

Today it seems like every grocery item has a low-fat and nonfat counterpart, from dairy products and frozen foods to sweets and even junk food. With nine calories per gram, fat has become the evil scourge of dieters everywhere who are gobbling down low-fat foods, convinced that they are treating their bodies right.

Today it seems like every grocery item has a low-fat and nonfat counterpart, from dairy products and frozen foods to sweets and even junk food. With nine calories per gram, fat has become the evil scourge of dieters everywhere who are gobbling down low-fat foods, convinced that they are treating their bodies right.

Many Americans, especially those concerned with their weight, subsist on a diet that is nearly 90% carbohydrates, with corn, soy and wheat products making up most of that. But those stuck on a low-fat diet might want to rethink their consumption of fat-reduced everything, because fat serves an extremely important purpose in the human body. Our brains are made of fatty tissue, and fatty acids are essential for optimum health.

1. Fats help you to digest carbohydrates properly.

While complex carbohydrates are also crucial for the human body, they digest very quickly once in the system and flood the bloodstream, causing a sugar high and the inevitable crash. For those with blood sugar disorders, whole grain bread (if eaten alone) can be almost as bad as soda. Ingesting fat along with carbohydrates slows their digestion down, reducing the rush and subsequent drop of sugar in the blood. Some doctors advise that you should never eat carbohydrates alone for this reason; that a baked potato with butter is always better for your body than a plain spud. As blood sugar disorders mount in our country and around the world, those prone to imbalances will want to take a closer look at their love of nonfat foods.

When fat is removed from a food item such as cheese, something has to be put back in its place or else no one would eat the product. Fats are lipids, which means not only do they taste good, but they also slide over your tongue and down your throat in a slippery, slick, oh-so-delicious way. Think: chocolate ice cream.

What takes the place of fat in low-fat foods to provide the flavor and that special texture? The most likely culprits are high-fructose corn syrup, salt and artificial sweeteners – three things your body definitely does not need. Read the ingredients on a low-fat tub of strawberry yogurt, and you will see that this “health” food is actually a minefield of sugar and artificial ingredients (for truly healthy yogurt, buy the whole fat plain variety and sweeten it yourself with fruits, honey or maple syrup).

3. Low fat foods trick you into overeating.

Besides the proven physical drawbacks of a low-fat diet, these foods can also “trick” you into overeating. Low-fat cookies? Might as well have a whole handful! As low-fat and nonfat foods are often less satisfying that their full-fat cousins, you don’t get quite the enjoyment from each mouthful. So you take another one, and another – and wind up flooding your body with carbohydrates and calories and throwing your blood sugar out of whack.

4. What’s a calorie-conscious consumer to do?

Wouldn’t you rather eat one serving of your favorite dessert in the world than three servings of a mediocre treat from the vending machine? Of course you would. Although the American ideal of “more is more” and “bigger is better” has permeated many facets of our culture, cuisine included, don’t jump on the monkey train. One spoonful of full fat sour cream on your potato is far more satisfying than three scoops of non-fat sour “cream.” It is better for your body, and better for your mind as it gives you no sense of deprivation.

If you have been terrorized about fats by the modern diet industry to the point where seeing a pat of butter gives you an anxious reaction, focus on introducing the so-called “healthy” fats into your diet such as those found in walnuts, almonds, avocado and olives. Your body and brain will thank you, and you will probably find that you are feeling healthier and more energetic as well.

Convince yourself that with food, quality is more important than quantity and resolve to indulge in conscious eating. A very low-fat diet may save you a few calories today, but in the long run it could be setting you up for blood sugar imbalances and even future weight gain.

These are dark days. Literally, when does the sun set now, like 4:30? Ugh. An estimated 36 million Americans suffer from Seasonal Affective Disorder, a.k.a. the Wintertime Blues. SAD can cause you to lose energy and interest, experience sleep disorders, have trouble focusing and concentrating and crave those holiday carbs. No wonder bears hibernate. Just wake us when it's over, right? But, alas, we have work to do and families to feed. Though some SAD is severe enough to warrant significant medical attention, one of the best ways to hedge off its effects is through prevention with Omega-3 fatty acids.

These are dark days. Literally, when does the sun set now, like 4:30? Ugh. An estimated 36 million Americans suffer from Seasonal Affective Disorder, a.k.a. the Wintertime Blues. SAD can cause you to lose energy and interest, experience sleep disorders, have trouble focusing and concentrating and crave those holiday carbs. No wonder bears hibernate. Just wake us when it’s over, right? But, alas, we have work to do and families to feed. Though some SAD is severe enough to warrant significant medical attention, one of the best ways to hedge off its effects is through prevention with Omega-3 fatty acids.

Though obesity is on the rise among Americans, many are actually deficient in healthy fats because of the shift in our diet away from whole, unprocessed foods. Depression rates have increased accordingly and interestingly, countries whose populations eat a large amount of Omega-rich fish, such as Iceland and Japan, have been noted to experience fewer incidents of SAD.

The two active ingredients of Omega-3 fatty acids are Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Though there have not been any major clinical trials to date, there is research indicating regular consumption of EPA-rich foods is critical in preventing or reversing minor to moderate depression. Doses of 1 to 2 grams are considered effective levels for SAD, and have worked in conjunction with some depression medications. It should be noted that individuals with bipolar or more serious cases of depression should not substitute or discontinue medication unless approved by their physician.

Omega-3s are commonly found in fish and can also be found in vegan sources such as flax, hemp, olive oil, pumpkin seeds, walnuts and even leafy green vegetables. Dietary supplements can also be a convenient way to make sure you get the right dosage daily.

]]>http://www.organicauthority.com/health/combat-seasonal-affective-disorder-with-omega-3-fatty-acids.html/feed/0Coconut Oil, The Delicious Health Benefitshttp://www.organicauthority.com/health/health/coconut-oil-the-misunderstood-saturated-fat.html
http://www.organicauthority.com/health/health/coconut-oil-the-misunderstood-saturated-fat.html#commentsThu, 13 May 2010 08:58:11 +0000http://www.organicauthority.com/s5-health/c8-health/the-delicious-health-benefits-of-coconut-oil/I am constantly on the lookout for delicious healthy foods, and recently extra virgin, organic, coconut oil came across my path. Initially I was skeptical about this weird oil that remained solid at room temperature (which technically makes it a saturated fat). In fact, most health care professionals tell us to stay away from coconut oil and place in the artery clogging, saturated fat category next to animal fat.

Despite this dubious reputation, I kept hearing about coconut oil's amazing health benefits from close trusted health care advisors. So I decided to dig deep and look at the science behind this tropical oil that's eaten daily in countries around the world. This is what I discovered.

]]>I am constantly on the lookout for delicious healthy foods, and recently extra virgin, organic, coconut oil came across my path. Initially I was skeptical about this weird oil that remained solid at room temperature (which technically makes it a saturated fat). In fact, most health care professionals tell us to stay away from coconut oil and place in the artery clogging, saturated fat category next to animal fat.

Despite this dubious reputation, I kept hearing about coconut oil’s amazing health benefits from close trusted health care advisors. So I decided to dig deep and look at the science behind this tropical oil that’s eaten daily in countries around the world. This is what I discovered.

Coconut Oil, The Healthy Fat

There is a big difference between animal and coconut saturated fat. Saturated fat that comes from animals is a long chain triglyceride, and coconut oil is a medium chain triglyceride (MCT). According to Dr. Mercola, an osteopathic physician and creator of the popular Dr. Mercola health website, coconut oil’s medium chain triglycerides makes it the most stable oil to cook with. That means it won’t easily turn to trans fatty acids when heated. These same medium chain fatty acids are also known to improve metabolism, thyroid function, boost energy and promote weight loss.1

Dr. Nicholas Perricone an internationally recognized expert on healthy aging states on his website, “The plant-based medium-chain fatty acids or medium-chain triglycerides (MCTs) tend to digest quickly, producing energy and stimulating the metabolism. A number of studies have found that the MCTs in coconut oil neither are as readily converted into stored fats as long-chain fats, nor can be readily used by the body to make larger fat molecules.” Wow, an oil that doesn’t convert into stored fat or make larger fat molecules that can promote weight loss? You’ve definitely got my attention.

Dr. Nalini Chilkov L.Ac.O.M.D. who’s primary practice is serving patients with cancer and complex, chronic illnesses, describes virgin coconut oil as a functional food that provides nutrients and functions in health promotion and disease prevention. According to Dr. Chilkov, health benefits of coconut oil include, “Immune benefits: Lauric acid is transformed into monolaurin in the body. Monolaurin has antimicrobial properties and is active against viruses. Monolaurin has also been shown to have some anti cancer effects.”

Dr. Mary Newport published a case study entitled “What if there was a cure for Alzheimer’s Disease . . . and No One Knew?” This study is based upon her research and personal experience with Alzheimer’s Disease and how dietary interventions may benefit persons afflicted with the disease and other neurodegenerative diseases. If you have a chance check out this article it is very interesting.

Dr. Ray Peat a physiologist who has worked with progesterone and related hormones since 1968, states, “Coconut oil is unique in its ability to prevent weight-gain or cure obesity, by stimulating metabolism. It is quickly metabolized, and functions in some ways as an antioxidant.”

Adding Coconut Oil to Your Diet

With this and more solid scientific evidence that extra virgin coconut oil is actually healthy (we haven’t even touched on the skin benefits, which there are many!), I began to rethink my skeptical position. In fact, I started experimenting with it in the kitchen.

I began thinking about using coconut oil the way I use olive oil or butter. I spread it neat on a piece of toast like I do butter, and even combined it with honey to make honey butter (use raw wildflower honey, it is delicious). I added it to my morning rustic steel cut oatmeal (yes sometimes I add organic, grass-fed butter to my oatmeal), I cooked my eggs in it, sautéed vegetables and more. You could even fry up some delicious coconut shrimp! What’s great about coconut oil is that it has a super high smoke point so it won’t go rancid or turn into free radicals when consumed. I am even going to start testing it in baked goods.

I even went so far to develop a recipe using Nature’s Approved Extra Virgin Organic Coconut Oil, which is a delicious coconut oil that comes from Fiji (they are a sponsor of Organic Authority. We love our sponsors!). When I ate theircoconut oil neat, I enjoyed a mild, delicious coconut flavor that leftmy mouth clean, which is a sign of a high quality oil. If an oil ever leaves your mouth feeling oily or fatty, that’s a sure sign it’s low quality, and you’ll want to opt for a higher quality oil.

My new recipe uses just four ingredients: extra virgin organic coconut oil, raw cocoa, raw wildflower honey and a dash of salt. I developed this recipe because I am always looking for a healthy sweet in the afternoon which usually consists of raw cocoa. Raw cocoa is a super food, has more antioxidants than green tea or wine and gives you a natural energy boost. So why not combine the two and make Raw Cocoa Coconut Fudge! It is a delicious, simple and easy to make recipe.

As always if you have any questions about health related issues consult your personal health care physician.

Like white flour and sugar, processed vegetable oils have been stripped of most of their nutritional value. Natural oils contain vitamins, minerals and other nutritional factors that help the body process the fat. The process of extracting the oils destroys this nutritive value.

Right behind white carbohydrates in the battle to destroy our health is processed oils. These “white” fats are a major contributing factor to heart disease, chronic inflammation, dementia and other diseases involving nervous system problems and diabetes.

Like white flour and sugar, processed vegetable oils have been stripped of most of their nutritional value. Natural oils contain vitamins, minerals and other nutritional factors that help the body process the fat. The process of extracting the oils destroys this nutritive value.

Processed oils are usually extracted using heat, then degummed (a process which removes phospholipids like lecithin and minerals like iron, copper, calcium and magnesium). They are usually partially hydrogenated, a process which involves adding hydrogen to the oil in the presence of nickel.

Like the process of making refined sugar and white flour, the final stage of making “white” oil is to bleach it. Sodium hydroxide (found in Drano®) is added to remove free fatty acids and the bleaching process also removes beta-carotene and the essential oils that give natural vegetable oils an aroma.

Processed oils are often heated to high temperatures, a process which causes the formation of trans-fats. Heating oils to just 300 degrees starts the process of causing fatty acids to become mutagenic (cancer causing). Trans-fatty acids start forming at 320 degrees and at 392 degrees significant quantities of trans-fats are formed. The more you reuse an oil for frying, the more trans-fats you’ll create.

Like the plan for defeating white carbohydrates, the primary way to defeat the white fats is by substituting them for good fats. Again, we need fats, just like we need carbohydrates, so the best way to avoid bad fats is by crowding them out of our diet with good ones.

Deep ocean fish (mackerel, sardines, anchovies, albacore tuna, etc.) and fish oils (cod liver oil and Omega-3 supplements) are a great way to get good fats. Avocados, nuts (especially walnuts and Brazil nuts) and seeds (like flax, chia, hemp, pumpkin, sesame) are also good sources of natural, healthy fat.

For frying, use coconut oil. This medium-chain saturated fat is very heat stable and is also good for you. You can even eat some straight from the jar. Another good oil for frying is safflower oil or a mixture of safflower and olive oil.

Finally, organic butter from grass fed cows is better than margarine, which is basically shortening with artificial flavor and color. I make a soft spread butter by mixing one pound (2 cups) of butter which has softened to room temperature with one cup of flax seed oil using a hand blender. You can also make this with hemp seed oil (which makes a slightly green butter) or cold-pressed extra virgin olive oil.

The resulting spread will stay soft in the fridge. It is more nutritious than plain butter and has a nice “nutty” flavor that I actually prefer to plain butter.

It may also be helpful to take supplements to help you break down and process fats properly. Lipase enzymes are a good choice, especially if you have trouble digesting fats or have had your gall bladder removed. I also find fringetree bark to be a good single herb for stimulating bile flow from the gallbladder to help digest fats.

SF and Chickweed help the liver metabolize fats properly. They are especially helpful if you have fatty congestion in your liver.

About Steven Horne, RH (AHG)

Steven Horne is a Registered Herbalist with and a past president of the American Herbalist Guild (AHG). He is the author of numerous books and courses on herbs and natural healing and has lectured on this subject all over the world. He is the father of five children, who were all raised on natural remedies. Because he’s learned how to provide primary health care to his children in the home, he’s only had to make three visits to a medical doctor for illnesses with his five children.

Fats have gotten a bad rap. Cruise any supermarket aisle, and the promises of “fat free” and “no trans fats” leap from the shelf. Confused consumers trying to eat well mistakenly eschew any kind of fat - and think they’re doing their body a favor. The fact is there are good fats and bad fats and it is important to know the difference.

Here is something to chew on: eating the right kind of fat isn’t just delicious, but it is necessary for optimum health. Some fats are so important that they are called essential fatty acids, and are essential for proper cell function, brain functioning (especially in children), hormonal balance, for calming inflammation, and for maintaining healthy skin and hair.

Fats have gotten a bad rap. Cruise any supermarket aisle, and the promises of “fat free” and “no trans fats” leap from the shelf. Confused consumers trying to eat well mistakenly eschew any kind of fat – and think they’re doing their body a favor. The fact is there are good fats and bad fats and it is important to know the difference.

Here is something to chew on: eating the right kind of fat isn’t just delicious, but it is necessary for optimum health. Some fats are so important that they are called essential fatty acids, and are essential for proper cell function, brain functioning (especially in children), hormonal balance, for calming inflammation, and for maintaining healthy skin and hair.

Some fats can be harmful and choosing can be confusing – what’s the difference between saturated, polyunsaturated, monounsaturated, and trans-fats anyway? The U.S. Food and Drug Administration recommends that fat consumption for adults should not exceed 30 percent of the day’s total calories, but which types of fat you choose is important. Let’s chew the fat on the subject…

Saturated fats are found in meat and dairy products. These fats tend to raise the level of LDL cholesterol (the bad cholesterol) in the blood and increase the risk of heart disease. Bacon, cream, butter and the like are best to be used in moderation, as they are loaded with saturated fat. It is suggested that saturated fat account for no more than seven percent of that total fat intake.

Most of your fat intake should be in the from of healthy, unsaturated fats (both monounsaturated and polyunsaturated), which are extremely beneficial for the body. Research shows these good fats can also prevent depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, and some skin ailments.

Olive oil and canola oil are monounsaturated, while safflower, sunflower, corn, and soybean oils are polyunsaturated.

The essential oil that most people don’t get enough is the omega-3 fatty acids, the two most common types of these oils are eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), found in cold water fish or fish oil supplements; small amounts are also found in nuts, and some produce.

The other fat common in the American diet, trans fats, has been making news recently, and for good reason. Also known as partially hydrogenated fat, trans fats not only increase the unhealthy LDL cholesterol on par with saturated fats, but they also lower levels of HDL cholesterol, the healthy cholesterol, thus increasing the risk of coronary heart disease. That’s a one-two punch that should be avoided. Trans fats are usually found in processed and packaged baked goods because they extend shelf life – and the products that contain trans fats are best avoided for a variety of health reasons.

Recent government rules requiring labels to list trans fats have resulted in many manufacturers phasing them out. For all of these reasons, many entities, including New York City, McDonalds, and the National Academy of Sciences, are trying to ban trans fats – something with the potential to keep us all lean and healthy.